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Calorie & Protein
Calculator

Get your exact daily calorie and protein targets based on your body, activity level, and fitness goals.

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Your Nutrition Targets
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Enter your details to get your daily calorie and protein targets.

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Mifflin-St Jeor Formula

This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula for most people. It accounts for age, gender, height, and weight.

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Protein Targets

Protein recommendations are based on 0.7–1g per pound of body weight for active individuals. Higher protein preserves muscle during weight loss and supports muscle building.

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Safe Deficit Limit

Never eat below 1,200 calories/day (women) or 1,500 calories/day (men). Very low calorie diets cause muscle loss, nutrient deficiencies, and metabolic adaptation.

Common Questions

How many calories do I need to lose weight?

A deficit of 500 calories/day leads to approximately 1 pound of fat loss per week. A 250 calorie deficit = 0.5 lbs/week. Don't go below 1,200 calories (women) or 1,500 (men) without medical supervision.

How much protein do I need per day?

For most active adults: 0.7–1g of protein per pound of body weight. For muscle building: up to 1g/lb. For weight loss while preserving muscle: at least 0.8g/lb. Sedentary individuals need less — around 0.36g/lb minimum.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including exercise. It's calculated by multiplying your BMR by an activity multiplier. Eating at TDEE maintains your current weight.

Should I eat back exercise calories?

This calculator already factors in your activity level, so you don't need to add extra calories for workouts. If you chose "sedentary" but actually exercise, consider bumping up your activity level instead.

How Many Calories Should I Eat Per Day?

The number of calories you need per day depends on your age, sex, height, weight, and activity level. Our calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating daily calorie needs — to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). To lose weight, eat below your TDEE. To gain muscle, eat slightly above it.

How Much Protein Do I Need Per Day?

For most active adults, the recommended protein intake is 0.7 to 1 gram per pound of body weight per day. If you weigh 175 pounds, that means eating 122 to 175 grams of protein daily. Higher protein intake helps preserve muscle during weight loss, supports muscle building, and keeps you feeling fuller throughout the day.

What Is TDEE and Why Does It Matter?

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, including exercise and daily activity. Eating at your TDEE maintains your current weight. Eating 500 calories below your TDEE creates a deficit that leads to approximately 1 pound of fat loss per week. This calculator gives you your exact TDEE based on your personal stats and activity level.

How to Hit Your Protein Goals Every Day

Getting enough protein can feel challenging, but it becomes easier when you plan your meals around protein-first thinking. Lean meats like chicken breast, turkey, and fish provide 25-30 grams of protein per serving. Greek yogurt, cottage cheese, and eggs are excellent breakfast options. For plant-based protein, focus on lentils, chickpeas, tofu, tempeh, and edamame.

Spreading your protein intake across 4-5 meals or snacks throughout the day is more effective than eating it all at once. Research suggests the body can only use about 30-40 grams of protein for muscle building at a single meal. Hitting your daily target consistently over weeks and months is what drives results.

Calories vs Macros: What Should I Track?

Tracking total calories is the most important variable for weight change. If you only have time to track one thing, track calories. However, tracking macronutrients — protein, carbohydrates, and fat — gives you a much more complete picture of your diet quality and helps ensure you are eating enough protein to preserve muscle during weight loss.

Most people find that once they hit their protein target, their calorie and carb intake naturally falls into a reasonable range. A practical approach is to set a calorie target from our calculator, then prioritize hitting your protein goal, and fill the remaining calories with a balance of carbohydrates and healthy fats.